Month: January 2019

CrossFit Valley Forge - Daily WODWoot Woot! Friday's Open styled workout is here! We begin with Wall Balls and Calories Rowed, two easy places to work harder than you have to and end up losing a lot of time down the road. Break it up and set a good pace. Complete small sets on the Toes to Bar. Don't rest on the ground on your Burpee Box Jump Overs, rest while you're standing up and can get all the air. Get through those C2B and back to the Wall Balls! Good luck today!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconWet

CrossFit Valley Forge - Daily WODIts Hump Day! We switch over to Front Squats and we build upon that strength built over the Back Squat period. Today, we find a Heavy Single and then 3x8 of Max Weight in the Front Squat. With your max weight, you should still be able to move smoothly without more than one break at the top. We pair this movement with Strict Pullups as we continue to make progress on our Fran time. And finally, we have a little 10 minute sprint which might prove to be a trap. Is 3 round doable? Good

CrossFit Valley Forge - Daily WODToday, we add in that single limb work with some Alternating by five reps, Single Arm DB Hang Clean and Jerk. With 30 reps to be done, I would advise letting the DB fall like a KB between your legs and then truly cleaning and jerking in order to make it as easy and efficient as possible. Push Pressing that DB will catch up to you. By now, we should know exactly how long the row and burpees will take so the goal will be to hold on to that pace and maybe even increase

CrossFit Valley Forge - Daily WODToday we continue our Snatch/Squat Endurance by finally moving to the ground for full Squat Snatches. Our goal is to do the same weight as last week or even increase by 5#. This is added in with Dubs and Strict Pushups in our attempt to continue increasing our ability to breath hard and move well. Our goal for the metcon is to find an easy pace on the rower and attack the barbell going unbroken or only breaking once per set. Good luck!View Public WhiteboardWarm-upWarm-up (No Measure)Mobility and Dynamic WarmupMetconMetcon (Weight)Stamina Builder 3 Rounds Min